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WLC – February 5, 2017

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CrossFit Jersey City – Weightlifting Club

Week 6 of this Cycle.

Weightlifting

Power Snatch (E1.5MOM12)

Barbell Drills

Warmup Drill

Work in groups of 2

Round 1- 60% x 3 reps

Round 2 – 60% x 3 reps

Round 3 -65% x 3 reps

Round 4 – 65% x 3 reps

Round 5 – Rest

Round 6- 70% x 3 reps

Round 7 – 70% x 3 reps

Round 8 – 75% x 3 reps

Overhead Squat (EMOM10)

2 reps with a pause every minute on the minute for 10 minutes.

Finisher

Mobility

Dat Team Doe

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CrossFit Jersey City – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP25 – Teams of Two (Partners Alternate Movements)

5 Deadlifts (Sx – 95/75, Rx – 155/105, CRx – 225/155)

10 Toes to Bar (Sx – Ground Toes to bar with the barbell)

10 Medball Cleans (Sx – 14/10, Rx – 20/14)

***Every 5 minutes – Sx – 200m Run, Rx -300m Run, CRx – 400m Run. The workout starts with the run. When you come back in from the run, pick up where you left off***
You both need to do the same deadlift weight.

Mobility

Warm-up (No Measure)

Couch Stretch – 2 Minutes Each Leg

WLC – February 2, 2017

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CrossFit Jersey City – Weightlifting Club

Week 5 of this Cycle.

Weightlifting

Squat Clean + 2 Push Jerks (E2MOM20)

Barbell Drills

Warmup Drill

Work in groups of 2

Round 1-2- 60% x 2 reps

Round 3-4 -65% x 2 reps

Round 5-6 – 70% x 2 reps

Round 7-8 – 75% x 2 reps

Round 9-10 – 80% x 2 reps

Shoulder Press (EMOM10)

3 reps with a pause every minute on the minute for 10 minutes.

Finisher

Mobility

BURN Feb 2

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CrossFit Jersey City – BURN!

Metcon (Calories)

Thursday BURN!

Minutes

0 – 3 box breathing

3 – 5 row in Blue Zone up to 65%

5 – 9 row in Green Zone

9 – 14 row in Orange Zone up to 85%

14 – 18 Box Step Ups in Green Zone

18 – 20 Box Jumps in Orange Zone

20 – 21 Burpee Box Jump Overs in Red Zone

21 – 23 HRPUs down to 75%

23 – 26 row in Orange Zone up to 85%

26 – 28 500m row in Red Zone

28 – 30 HRPUs cool down

Toes to Bar and Levers

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CrossFit Jersey City – Gymnastics

Skill

Warm-up (No Measure)

Shoulder and Chest Partner Stretches

3×10 Toes to Bar with a PVC Pipe

Hollow Body Positions

Toes to Bar Technique Work – Accumulate 20 reps in sets of 3-5

Strength

Front Lever (3 Attempts at a Max Lever, then 5 sets of 10 secs)

Sx – Knee Tuck

Rx – Front Lever Position

CRx – Back Lever Position

Choose a position you can hold for at least 10 seconds

Practice

Metcon (AMRAP – Rounds and Reps)

AMRAP8

Sx – 3 Knee Raises + 3 Leg Raises

Rx – 1 Knee Raise + 2 Knees to Elbow + 3 Toes to Bar

10 Hollow Rocks
The complex is meant to be unbroken every time. Rest as needed between rounds

AMRAPs on AMRAPs on AMRAPs

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CrossFit Jersey City – CrossFit

Skill

Warm-up (No Measure)

Rowing Practice – the goal here is to lock in your row technique. We’re going to be working on rowing slowly before we can row quickly

Conditioning

Metcon (Calories)

5 Rounds of AMRAP3 (Teams of 2)

10 Power Cleans (Sx – 75/55, Rx – 115/75, CRx – 135/95)

10 Box Jumps (Sx – 20″/16″, Rx – 24″/20″, CRx – 36″/30″)

Max Cal Row

Rest 3 minutes between rounds
Score – Total Calories Rowed

Partner 1 will start at 0:00

Partner 2 will start at 3:00 (once Partner 1 finishes their first AMRAP)

Handstand Push Up Practice

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CrossFit Jersey City – CrossFit

Gymnastics

Warm-up (No Measure)

You have 15 minutes to work on handstand push ups, whether its Handstand holds, walks, push ups, kipping, free standing… anything you’d like

Conditioning

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Scales:

HSPU – Handstand Kick Ups, 2 abmats or less, Box HSPU, or Seated DB Press

Ring Dips – Toe Assisted

Push Ups – Snake Push Up